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Program Week of 250303

AMRAP 7:00 80-90% effort 3 Power snatches 6 Pull-ups 9 Thrusters Rest 3:00 then B 80-90% effort B.
By
Shawn
Program Week of 250303

Shawn

   •    

Day 1- Monday 250303

A1. 5 goblet squats at 3333 tempo, rest to 1:30 then A2

A2. 7 dual db strict press, no rest into A3

A3. 12 calories, rest to 4:00 then back to A1 x 5

Rest an additional 1:00 then B

B. AMRAP 5:00

12 double unders

7 hrpu or dips

5 sdlhp with goblet squat weight

Day 2- Tuesday 250304

Barbells nte 75/55

A. AMRAP 7:00 80-90% effort

3 Power snatches

6 Pull-ups

9 Thrusters

Rest 3:00 then B 80-90% effort

B. AMRAP 7:00

3 Wall climbs

6 Lunges

9 Hang power cleans

Rest 3:00 then C

C. AMRAP 7:00 80-90% effort

3 bar facing burpees

6 deadlifts

9 s2oh

Day 3- Wednesday 250305

A. 5 Sets for quality

15 bjsd 24/20’

15 russian kbs 32/24kg

15 calories

1:00 rest

Day 4- Thursday 250306

A. AMRAP 20:00 @ 90% aerobic effort

Rest 1:00 every 30 calories

B. Yoga for Athletes

Day 5- Friday 250307

Partner WOD

A. For Time

Buy-in 2k row

Then

25 synchronized t2b/hkr/ab mat sit-ups

50 medball clean wallball toss to partner

25 synchronized kbs

50 bjsd

25 synchronized burpee to a line

Cash-out

Calories form the 2k row

Day 6- Saturday 250308

OPEN WOD 25.2

Gym open 7-10am

Heat details will be released Friday morning

Day 7- Sunday 250309

Yoga for Athletes 9:00- 10:15 am

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For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

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